Food

I saw a quote somewhere once that said something about being fit is 20% working out and 80% what you eat. I agree with that idea because when I was a member of a Crossfit gym I witnessed people who came and worked hard every day for years, but still looked the same as they did when they first started. This is all due to diet. I’m not talking about those unhealthy fad diets, but your daily diet or what I will call it from here on out: your eating plan. What do you eat every day?

I’ve followed many different programs in my life when it comes to eating plans from vegetarian to Paleo to eating clean to following a created plan from a book. The one thing I’ve discovered is the same in all these plans is don’t eat junk food and eat lots of fruits and vegetables. The same is true for the Beachbody eating plans.

The other thing that is the same is that you need to plan ahead in order to be successful. First, get that junk food out of your house! If you don’t buy you can’t eat it! I used to buy Oreos for a treat for my kids because I dislike Oreos and knew I wouldn’t be tempted to eat them. Another critical component of the plan is to have a plan: what are you going to eat for each meal each day of the upcoming week. I tend to eat the same thing every day for a week when it comes to lunches and snacks and have variety in my breakfasts and dinners.

If you are just trying to be healthier, cutting out junk and limiting sugar should be enough, but if you are trying to lose weight then you need to consider portion sizes and cutting out calories. I’ve spent many years of my life diligently counting calories, sometimes even breaking down each food item into calories by carbs, fats, and proteins. Beachbody makes portion control super easy. Those little, plastic, color-coded containers (see photo above) take away all the time consuming math. You still have to do a little bit of math in the beginning to figure out your calorie range and how many of each container you are eating each day, but that is nothing compared to what I used to do.

With all that said, the hardest part of eating healthy is you have to cook. Junk and processed foods are easy to grab and eat, but healthy food that is good for you takes prep and cooking. I wish I had a personal chef, that would make eating right super easy, but like most people I don’t. So it has to become a priority. We won’t be perfect at it all the time, but it needs to be a constant effort to stay on track.

For more tips on food visit this Beachbody blog:  https://www.beachbodyondemand.com/blog/10-tips-to-make-meal-prep-easier

Or my Beachbody website: http://www.beachbodycoach.com/sportymom33

Weekend Blues

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What is it about the weekend? All those hours free from work and those are always the hardest days for me to get a workout in. Since I have to be to work so early on weekdays (7:30am), I savor those weekend mornings where I can sit around in my pajamas and sip coffee until 9am. Then I eat breakfast and I have to wait for some digestion to take place before I can workout, but then I get busy with some chore or other activity and forget about working out. By the time I remember, it’s time to eat lunch, so again I have to wait awhile after eating. And so the pattern continues for the rest of the day!

Another factor that affects my weekend workouts is that lately, I always feel so exhausted from the week at work. I’m not sure if it’s my age and the menopause or the high stress of my job, but I don’t remember always being this exhausted on weekends. I’ve always been a high energy, get stuff done type of person. I’ve never been one to sit around lazily watching TV or something when I could be productive. Now, every weekend, I just want to sit and read, or play some dumb candy crush video game, or even watch TV. There are some days where I don’t even have the energy to leave the house! I’ve done some reading on menopause and energy levels, and there just isn’t any conclusive evidence that menopause causes a decrease in energy levels. I know I always have more energy after I workout, but on weekends it’s like pulling teeth to get myself to do something active.

So what am I going to do in order to break this cycle? First, I’m going to make plans or dates with someone else to workout with. Whether it’s a game of tennis, a Zumba class with my daughter or even a walk with my husband, I need someone else to help hold me accountable. Second, I’m going to schedule my weekly rest day for one of the weekend days. I usually plan the rest day to be a work evening where I am busy with some other event, but I think I need to give myself the reprieve of a lazy day on the weekend in order to recover from the work week and prepare for the upcoming week of work. I need to learn to be just as flexible and easy going with myself as I am with others.